Similar in size and shape to the Hass Avocado but have smoother green skin and pale flesh. Taste is buttery, rich and smooth in texture.
• Vitamin B – folate
• Vitamins C, E, K
• Good source of potassium
• Healthy levels of monounsaturated (good) fat
Avocados are not only a rich source of healthy fats, they’re also bursting with essential vitamins, minerals, antioxidants and some protein, which is unusual for a fruit.
Although most of the calories in an avocado come from fat, don’t shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satisfied. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Good fats are essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients and may even help boost the immune system.
Numerous studies have found that a largely plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy and overall lower weight.
Improves Diabetes Management
Avocados may provide benefits for people with diabetes. Although avocados have carbohydrates, their low glycaemic index rating of less than 15 means that they have little effect on blood sugar. The glycaemic index is a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster. Avocados are a good choice when you have diabetes, especially when you use them to replace higher-glycaemic foods. They can add variety to your diabetes meal plan, or make a quick snack as a dip for celery, carrots, or other vegetables.
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Several studies have shown that avocado consumption may improve cholesterol levels in some people. Specifically, research has suggested that those who eat avocados have higher levels of HDL cholesterol. Higher levels of HDL cholesterol are associated with a lower risk of cardiovascular disease.
Aids in Weight Loss
Though avocados are high in calories, they still may provide weight loss benefits. Avocados provide fibre and have a creamy texture and savoury taste. Eating healthy fat and fibre can help you to feel full and satisfied at mealtimes.
Healthy eating and weight loss experts generally recommend that those trying to reach and maintain a healthy weight consume foods with fibre to help them eat less and create the calorie deficit needed for weight loss. Studies have shown an association between avocado consumption and lower body weight, lower BMI and decreased waist circumference.
Great for Vision
Avocados contain lutein and zeaxanthin, two phytochemicals (compounds found in plants) that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimise damage, including from ultraviolet light.
As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.
Aids in Protecting against Chronic Diseases
According to medicine and nutritional science programs, research has highlighted that high fibre consumption is linked to significantly lowering the risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases. Increased fibre intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity and enhance weight loss for obese individuals.
Delicious ways to enjoy Avocados:
Avocados are not only a healthy and nutritious fruit they are also really versatile. To tell how ripe an avocado is, gently press into the skin. If the avocado is firm and does not budge, let it ripen for a few more days before consuming. Soft avocados make delicious guacamole or dip, while firmer avocados are great for slicing and adding to a salad or a sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana. Great ways to eat avocados is by:
• spreading the avocado on toast in the morning instead of butter
• using avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich
• season by sprinkling them with a pinch of salt and pepper or seasonings such as paprika, balsamic vinegar or lemon juice
• stuff the avocado with egg and cook for 15mins, or try tuna, chicken, vegetables or fruit
• top the avocado with crumbed, cooked bacon and season with herbs and spices
• use in salads, soups, smoothies, sushi, grills, hummus, pancakes, pasta sauces, bread or desserts